CrossFit 42 South

WOD: Saturday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Metcon (No Measure)

45min AMRAP at easy/quality pace of:

Top of push up hold

Angled wall climb hold

Top of wall climb hold

Angled wall climb hold

Top of push up hold

200m run / 1min AB / 1min row

Active hang

Chin over bar hold

Lower from chin over bar

Hanging L sit

200m run / 1min AB / 1min row

6 turkish get ups (alt)

200m run / 1min AB / 1min row

*For all the holds, aim for :5 minimum and work up to :15 maximum. Quality is the focus. Scale as needed to meet the minimum time with quality.

This is 100% not for time, or to be rushed through. This is a long, slow, quality session. Work on strength in the positions and work your breathing throughout the entire workout.

Quality work

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